Dealing With STRESS January 15 th 2013 for Raven Housing Trust
By Jane Cattermole Senior Employment Manager ESRA Ltd
#mindingyourbusiness
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To understand: What is stress? What causes stress? The impact
of stress. What you can do about it. AIMS
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A Serious Problem... 1 in 6 staff suffering from work related
stress The No 1 reason for long term sickness Mental Health issues
in the workplace cost UK economy more than 15bn per year Cost
around 9-10 % of annual paybill It is a Health & Safety issue
It aggravates and causes many other illnesses or health conditions
You have a Policy! http://www.acas.org.uk/index.aspx?articleid=1993
http://www.london.gov.uk/publication/londons-business-case-employee-health-and-well-being
http://www.hse.gov.uk/stress/
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The adverse reaction people have to excessive pressure or other
types of demand place on them. (HSE) OR..What happens when demands
exceed capacity!
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WHAT CAUSES STRESS? INTERNAL FACTORS: Feelings.. Attitudes..
Personal Resiliance. EXTERNAL FACTORS: Stuff that happens to us
Work Relationships.. Health..
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A Bucket of Stress! 9 Whats in your stress bucket ? Teenagers
Work Pressure Financial Pressure Work / life balance Health
problems Christmas
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Impact of Stress ThinkingFeeling Memory problems Indecisiveness
Inability to concentrate Trouble thinking clearly Poor judgment
Seeing only the negative Anxious or racing thoughts Constant
worrying Loss of objectivity Fearful anticipation Moodiness
Agitation Restlessness Short temper Irritability, impatience
Inability to relax Feeling tense and on edge Feeling overwhelmed
Sense of loneliness and isolation Depression or general
unhappiness
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Impact of Stress BodyHow you behave Headaches Muscle
tension/stiffness Diarrhoea/constipation Nausea/dizziness Insomnia
Chest pain/rapid heartbeat Weight gain/weight loss Skin breakouts
(hives, eczema) Loss of sex drive Frequent colds Eating more or
eating less Sleeping too much or too little Isolating yourself from
others Procrastination, neglecting responsibilities Using alcohol,
cigarettes, or drugs to relax Nervous habits (e.g. nail biting,
pacing) Teeth grinding or jaw clenching Overdoing activities (e.g.
exercising, shopping) Overreacting to unexpected problems Picking
fights with others
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ThoughtFeelingbehaviourConsequence Negative Thought Cycle
Situation: Workload Need: More support I cant ask for help. Were
all in the same boat. What makes me so special? Resentment; worry;
fear; shame; anxiety; depression; stress; loss of control. Drop in
performance; moodiness; sickness; absence; lateness; relationship
problems; poor sleep patterns No support; increase in stress; no
resolve.
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You have a Policy Workplace Stress Recognises legal position
Ties in with Sickness Absence, Medical Referrals, H&S &
Flexible Working Policies Outlines responsibilities of Managers, HR
and Employees Outlines procedure for raising the issue and what
should happen Employee Assistance Programme via Work Place Options
which can offer up to 6 free counselling sessions, possibly
including CBT.
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10 Top Tips for Stress Busting 1. Take control and challenge
negative thoughts
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ThoughtFeelingbehaviourConsequence Positive Thought Cycle
Situation: Workload Need: More support Were all in the same boat
but I cant be effective with this workload. The sensible thing to
do is to ask for help and I have every right to do so. Relief;
control; less stress; more calm Calmer; more relaxed; better
relationships; better attendance; better performance; better sleep
patterns Ask for support; better chance of resolve; less
stress
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10 Top Tips for Stress Busting 2. Identify triggers and
possible solutions Prevention is better than cure. Put it on paper
(or screen) 3. Get organised, set boundaries and manage
expectations Prioritise and time manage. Factor in time to take
time out. 4. Ask for Support From your manager, HR, GP, friends,
family, etc. 5. Communicate and Connect Talk rather than email;
speak to new people; notice things; ask. 6. Distraction Call
someone; get active; watch a film; read; write; create
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10 Top Tips for Stress Busting 7. Diet and Exercise Doesnt have
to be extreme. Making small changes works really well. Exercise is
a great distraction. Increased activity produces good chemicals
endorphins which lift mood. Avoid energy consuming foods that are
high in fat, salt and sugar. Will have an impact on perspective and
negative thinking. Increases energy levels and concentration.
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10 Top Tips for Stress Busting 8. Sleep. Establish a routine
Check your environment temperature, etc Learn to relax and
de-stress before bed Avoid gaming and aggressive films / TV Cut
down on caffeine especially in the afternoon / evening Challenge
unwanted thoughts Use complimentary therapies eg; lavender oil If
you cant sleep, dont toss and turn. Get up and make a drink, read
for a while. If sleeplessness persists, seek help from you GP or
First Steps (www.firststeps-surrey.nhs.uk)
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10 Top Tips for Stress Busting 9. Take a deep breath Belly
Breathing (for instant stress busting): Sit comfortably with feet
flat on ground and head, back and neck supported. Close your eyes.
Breath from your belly. Inhale deeply for 3-5 seconds, pause, and
exhale for the same time. You should feel your belly rise, not your
chest. Repeat this 10 times. Progressive Muscle Relaxation
(preventative): Sit or lie comfortably. Use relaxing music or be in
silence. Tense each muscle group one after the other from toes
upwards and then release in reverse. Visualisation (both instant
and preventative): Trick your mind into thinking it is in a more
pleasant situation. Sit or lie comfortably and imagine a peaceful
scene smell, sight, sound, feel. You can use a guided
visualisation. Meditation For if youre really serious about
reducing stress!
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10 Top Tips for Stress Busting 10. Laughter really is the best
medicine! -It boosts the immune system -It relieves pain and
reduces the risk of heart disease -It relieves the symptoms of
depression and anxiety -It lowers your blood pressure * Watch, read
and listen to funny things * Be silly and childish * Follow the
laughter * Laugh at yourself and situations Sometimes laughter may
be all you have enjoy it!
